Nutrition Lifestyles 101                                                                                                                                                                               Healthy nutrition is more than what we eat - It is the nutrients we absorb through our digestive system. What's in this Article: First rule for good digestion Eliminating food sensitivities Nutrition density on a budget Slow burning carbohydrates Healthy Fats May I suggest Breakfast? Exercise Managing tension Nutraceuticals Regain your Natural Weight! Want to know the nutrient values of any and all foods...? Go to:  http://www.nal.usda.gov/fnic/foodcomp/search/   -  type in your item of interest, what you receive is a comprehensive outline of vitamin, mineral, fatty acid values as well as caloric amounts. Your body runs on a complex path of nutrient molecules.  Nutrient molecules feed every organ in your body.  The digestive system is the portal to your health and vitality.  So we concern ourselves with the health and efficiency of our digestive system to keep our bodies nourished and energized.  Health Watch e-Books NEW! In Depth! Filled with a refreshing common sense approach to your health questions! Gaining Control: Healthy Weight Loss   It will be your Frame of Reference so you will not be a victim of the 10% insurance weight gain that other 'diets' cause.  They are not rooted in the physiology of Gaining Control. They may be rooted in weight loss, but the two are not the same.  Gaining Control is about your body's desire and need for nutrients to find its own natural healthy weight.  The other is about weight loss without the integral reason you should be doing it ... To be Healthy and In Control ... Your Health.  Gaining Control of you food cravings is the number ONE reason people, just like you, gain control of their weight and gain control of their sense of well being. Most absorption of nutrient molecules occurs along the small intestinal tract.  Digestion, however, starts in the mouth.  Saliva is rich digestive enzymes or digestive workers whose only task is to split nutrients molecules to be absorbed and feed the body.  So it is incumbent upon you to recognize your part in the process. First Rule and key to healthy digestion is meticulously and thoroughly chew your food.  Proper mastication of your food will contribute to health and prevent a number of unpleasant health consequences.  Proper chewing, that is chewing your food to a liquid, breaks down cell walls and exposes nutrients found within the cell walls. Let’s take cauliflower.  Cauliflower contains indole 3 carbinols, a protective antioxidant found in the cruciferous family of vegetables.  Chewing exposes these precious antioxidants, making them available for absorption.   Efficient and proper chewing minimizes and in 90% of cases eliminates food sensitivities.  Remember food sensitivities are separate from food allergies.  Food sensitivities are largely caused by swallowing chunks of food.  When these clumps of molecules find their way to the blood stream they are recognized by our white blood cells as foreign and toxic.  The immune system mounts an attack and engulfs the molecules of food. Histamine reactions result.  Mucus is emmitted through goblet cells that line the upper and lower gastrointestinal mucus in an ever present attempt to prevent noxious substances from entering the blood stream and potentially damaging your cells. If you are one of those culprits who is guilty of not properly chewing your food, answer this question: How often do you clear your throat after eating?  I'm guessing more than you should.  Mucus covers the tiny microvilli preventing the absorption of toxic foods.  Over time this same mucus will damage those same microvilli causing malabsorption and potential Irritable Bowel symptoms.  When irritable bowel symptoms present themselves, it is generally very difficult for the average person to try and distinguish what foods are the offending foods. In fact it is usually the inefficiency of the digestive system that is causing the myriad of symptoms. Therefore, while certain foods are causing more problems, it is the state of disrepair generally that needs addressing.  Working with a professional will help rebuild the digestive system.  Meticulously chewing your food will prevent further damage to the intestinal tract. Acid Reflux is a by product of poorly masticated food that results in swallowing clumps of food.  Your stomach will consistently over produce HCI or hydrochloric acid to break down the molecule clumps.  Over time the esophageal sphincter is weakened and reflux of HCI into the esophageal tube results.  This is a condition that is extremely uncomfortable and at times quite debilitating.  You will want to start now to maintain a healthy digestion system and avoid such unnecessary health consequences. Remember this: Your teeth are in your mouth and not in your stomach.  Nutrient dense on a budget: Protein sources: Omega 3 eggs @ approximately .21 each Organic Yogurt – plain – add fresh fruit – buy the 1L size as opposed to individual servings. @ .75 serving Salmon steaks – 1.50/4oz Albacore tuna @ 1.00/4-6oz Whole Chicken –roast and ¼ freeze portions - @ 1.25 serving Turkey – Free – it probably comes as leftovers from home after the holidays Veggies and Fruits: Fresh fruits in season are rarely expensive.  Limit your intake of fruit to the a.m. An apple or pear in the evening is the only exception. Apples and pears are lower on the glycemic index and less lightly to cause gas or bloating. Fruit is designed to digest quickly.  The cell walls are soft  and easily broken down by proper chewing.  Fruits are rich with easily absorbed nutrients and fruit sugars.  Limit your intake to 2 maximum 3 servings daily.  Vary the fruits 2-3 X weekly. Vegetables: Who doesn't love their veggies.  Many forgo the world of nutrient dense vegetables that add abundant healthy to their starving bodies. Fresh vegetables require time, no one is going to deny that.  Time is require to clean, stream or prepare them.  Time is required to vary the presentation and preparation of vegetables.  But, vegetables remain an intrigal part of a healthy diet. So, whether you are living on your own, whether you are on a tight budget, whether you have specific time restraints, there are healthy alternatives to preparing fresh vegetables.  Buy frozen. Just buy good quality name brands and buy variety. Prepare frozen vegetables as follows: Stir fry onions and garlic in a small amount of extra virgin olive oil or coconut butter and butter. Put the oils in first then the ingredients.  Warm all at once to prevent oxidization of the fats. Slightly caramelize the onions; make a well in the middle; add frozen vegetables; cover and simmer for about 5-10 minutes and test for doneness. Remember to layer your frozen vegetables so the ones that take the longest to cook are on the bottom. There is no need to add addition water when you cook you vegetables this way.  This method of preparation minimizes the loss of nutrients. The addition of onions and garlic add a wonderful deep flavour to your veggies.  Don’t like onion, warm olive oil and butter add vegetables; add some spices like basil, thyme or a sprinkle oregano; add ¼ tsp unpasteurized honey (optional); steam for a few minutes and serve; still no water necessary. Before serving sprinkle with sliced almonds or pine nuts or pistachios. Assorted frozen vegetables are nutrient dense and provide an excellent alternative to fresh, when you are on budget or time restraints. Slow burning carbohydrates: If you enjoy cereals in the a.m. please do yourself a great flavour and stay far away from commercial cereals that have hidden rancid fats and loads of processes sugars in them.  Ideally oatmeal, either old fashion or steel cut, or red river cereal or organic cereals that can be purchased from the health food stores are your best bet.  Oatmeal is so versatile that is the simplest and least expensive.  To improve the digestibility, soak your oatmeal overnight.  So for example, soak one cup of oatmeal in ¾ to 1 cup of distilled water, yogurt, almond milk or canned coconut milk. Why pre-soak grain? Here's why: All grains contain an enzyme, called phytic acid that binds nutrients and fatty acids to prevent the grain from germinating at will.  Soaking neutralizes that enzyme and releases the nutrients to either, allow the seed or grain to grow or to allow nutrients to be absorbed much more easily through your intestinal tract.  If you've pre-soaked your oatmeal or any other grain and you change your mind for breakfast you can keep the oatmeal in the fridge for a few days.  It will store well for a couple of days but likely no longer than that. Make your own granola with unsweetened shredded coconut, some ground nuts and seeds with added coconut milk or regular 2% organic milk and you have a wonderful nourishing breakfast.  Why never eat low or fat free dairy?  Two very simple main reasons; one – fat soluble vitamins are found in the fat of dairy; we know dairy is a source of calcium; calcium requires Vitamin D, a fat soluble vitamin, for absorption; fat free also means calcium free.  Even though the government demands that Vitamin D be replaced, it requires the natural presence of fat as the transport system to cross the cell wall.  Dairy is also a source of Vitamin A, another fat soluble vitamin. Losing nutrients through loss of naturally occurring fats is not a good nutrition goal; second – fat slows down digestion and maintains a sense of satisfaction from eating longer.  Low fat diets are highly correlated with high carbohydrate diet mainly because of the negative impact on blood sugar. To be sure choose organic dairy.  Organic diary ensures the cows have not been subjected to pre-antibiotics or growth hormones.  As well the cows have to have a certain level of outdoor activity.  They also are ensured to have access to a certain amount of grazing in the grass.  Avoid UHT or Ultra Heat Treated milk.  Fat molecules are emulsified and are subject to higher levels of oxidation.  UHT milk or diary has a greater chance of causing allergic reactions like mucus along the intestinal tract. Oatmeal is a slow burning carbohydrate so releases sugar molecules slowing. It will not spike your blood sugar as processes commercial cereals.  Healthy Fats: The single most important thing to do for your body is to have 3 tablespoons of ground – that is ground- flax seed and hemp hearts daily.  If you choose flax seed, it does need to be ground because the human body does not process the enzyme necessary to break down the outer husk of a whole flax seed.  Swallowed whole, the Omega 3 fatty acids are eliminated without absorption.  Grind from the whole seed and keep all ground flax in the freezer to preserve the precious oils.  Grind enough for a week at a time.  These oils will serve your whole body very well.  Omega 3 fatty acids are anti inflammatory, promote a healthy hormonal system and cardiovascular system, excellent brain food, add flexibility to blood vessel walls, and promote healthy emollient skin and shiny lustrous hair, to name a few benefits.  Put it in your yogurt, a smoothie, over salad or you can take 3 tablespoons and put one tbsp in your mouth at a time, take a bit of water or juice, mix and swallow. Rinse or drink a cup of water or juice after.  You’ll notice a difference within a week of consistently taking it. Olive Oil – extra virgin is highest in antioxidants.  If using in stir fry’s, put all ingredients in before heating to avoid oxidizing the oil.  Never allow the oil to burn or smoke.  If it does pour out and start again. Butter – never margarine – Margarines are catalyzed with nickel, deodorized because they are generally rancid and grey in colour before yellow food colouring is added.  Vegetable source oils, with the exception of olive oil are largely unstable and oxidize in the body creating free radicals. Butter on the other hand, is a short chain fatty acid.  It is easily broken down and turned into energy.  Pre 1900’s, butter was used in much larger quantities per person than it is today and heart disease was less than 6%.  Don’t be fooled by misinformation. Virgin or expeller pressed coconut oil – This is a medium chain fatty acid.  Again, like short chain fatty acids, it goes directly to energy cycle increasing basal metabolic rate. Short and Medium chain fatty acids are generally not stored in adipose or fats cells unless greatly overindulged in.  3 – 4 tbsp of coconut oil and butter daily is very reasonable. For more information on healthy fats, go to my article on fats and oils  or www.westonaprice.org/knowyourfats/skinny.html or www.westonaprice.org.  You'll find wonderful researched facts on healthy fats and oils, nutrition and general health issues. Health Watch e-Book: 'Gaining Control: Healthy Weight Reduction!' Regain your Natural Weight Learn how to balance your blood sugar in the a.m.  This simple step improves your chances of weight loss by 80% Stop cravings Eat within the natural rythmns of your digestive system.  This second simple step allows you to consume normal and healthy amount of food.  Nourish your body to loose weight Prepare nutrient dense, simple meals.  No longer complain about the complications of food preparation, diets and certain meal planning to rid yourself of excess weight.  You need to be able to start now incorporating healthy family meal plans that everyone enjoys and allows for you or other members of the family to loose unhealthy weight. Circadian Rhythms of the Digestive System: Your body and specifically your digestive system goes through some basic functions through a twenty four hour period.  Understanding and in eating in accordance with the natural rythmn of your digestive system is one of the keys to genuine and long term weight loss and weight control Sample breakfast menus: Yogurt with hemp hearts or Chia Seeds with berries, cinnamon and a dash of pure vanilla, is nutrient dense and easily absorbed.  Optionally, mix it up as a smoothie using coconut milk or a nut milk like almond milk or add unsweetened coconut, if you prefer. Here is breakfast menu: 3 packages of Vitamin C Emergen C mixed in 12 ounces of filtered water 1 scoop Chia Seeds 2-3 tablespoons Hemp Hearts 2 plant digestive enzymes Take it this way, first, take the digestive enzymes. take one tablespoon at a time of hemp, take a drink of my Vitamin C, mix and swallow.  Do that until the hemp hearts are gone.  Start each day that way.  Wonderful enzymes, 3 grams of mineral ascorbate Vitamin C, essential fatty acids, B vitamins, protein and antioxidants.   Other options: Eggs, frittata (crust less quiche), omelets with chunky vegetables and some yogurt are also an excellent start.  Have rye (light, dark, marbled) sour dough bread, pumpernickel, Ezekiel or sprouted grain or gluten free breads.  A couple of slices daily are fine. Flat breads are also fine and there are a number of different flavours to choice from.  Add a couple of pats of butter to slow down digestion. Whole grain breads, especially if you have to chew on a grain to masticate it,  can be difficult to break down because of the presence of the whole grains with the phytic acid intact. To improve the nutrient absportion of oatmeal, don't forget to pre-soak overnight in equal amounts of yogurt or water, nut milk or coconut milk. For example, one cup - oatmeal and one cup - yogurt or water.  Put a plate over the bowl and let sit over night on the counter. In the morning heat, add some shredded coconut, a few pine nuts or any other finely chopped nut or seed and you have a wonderful delicious, easy to digest oatmeal or homemade granola. Lunches can include soups, a protein or sandwich salad of tuna, salmon, nut butters, natural sweeteners, salad, and two to three vegetables. Snacks can include some part of left over lunches. Nuts and seeds with some unsweetened coconut is a good choice.  Making your own granola bars or even macaroons are healthy choices for snacks.  Some very good and delicious recipes can be found at www.scdrecipes.com – go to the desert link for lots of ideas. Natural Sweetners: Excercise disipline consuming sweets.  Natural sweeteners at least have nutrients intact as opposed to processed sugars. Unpasteurized honey, brown rice syrup, whole demerara sugar, black strap molasses and a low carb, sugar alcohol called xylitol.  It includes health benefits from retarding dental caries, to weight loss and preventing candida overgrowth.  It is more costly but worth every penny.  It can be found at your local bulk food bin store. For more information go to www.xylitol.com or go to your favorite search engine and search ‘health benefits of xylitol’. Much like the taboo of consuming margarine, the same holds true with Artificial Sweetners.  Why would you consider putting anything in your mouth that has any potential to do your body harm? Do your research and read the volumes of research that warn against the potential dangers of these horrible artificial sweetners.  Most people choose these awful alternatives as a vain attempt to appease their conscience falsely believing that saving a 'calorie' or two actually matters.  Or do people choose them in a false belief that artificial sweetners are a reasonable choice when food cravings are difficult to control? Either way, balance your blood sugar in the morning like you have been taught.  Food cravings will quickly disappear.  If you desire or want something sweet then you can choose healthy natural sweetners. Exercise: A.M. exercise is best at increasing basal metabolic rate and maximizing calorie burning all day.  15 minutes of cardio and 15 minutes of strength training about 3-4 X a week is all that is needed.  Include gently stretching and deep breathing in your workouts.  If you are a coffee drinker, drink 1-2 cups about an hour before your workout.  Coffee stimulates the liver to release fatty acids with the potential fat burning effects. Managing tension: Deep Breathing – 2 – 3 X daily.  It takes only a minute or so to do.  To accommodate deep breathing or just facilitate muscle relaxation, start by relaxing your lower jaw just so your mouth is slightly open.  Second, let your shoulders comfortably drop at your sides and relax there.  Next shake out your hands unless you are in the middle of a crowd, then just roll them and consciously let them drop at the sides.  If you are sitting, let them hang off the arm of the chair. Then look to relax your feet.  Let them dangle from your ankles or give them a gentle turn to stretch them out first.  Next time your friend or partner or you want to give a relaxing massage start with the feet.  It will have a systemic effect upwards.  For relaxation and promotion of deep breathing though remember the key body points. Lower jaw Tongue - rest on bottom of your mouth as opposed to the roof of your mouth where it probably is right now.  If you are having any trouble falling asleep at night, first check the status of your tongue and your lower jaw. Shoulders Hands Feet  You will also engage diaphragmatic breathing with more ease as well.  Two to three times a day, check your relaxation points and take 2 -3 elongated deep breathes.  Diaphragmatic breathing is your goal.  Inspiring calm, contented, oxygenation in a nourished body is your other goal. Of importance – if you have special needs or a medical condition, please be sure to work with a qualified Professional along side your Physician Water: A total of  7 – 8 glasses per day is a good rule of thumb. Include water density from the food you eat, into that equation. Drink more fluids if you are engaging in athletic activity or if you are an avid exerciser. Don’t forget, if you are eating a good amount of vegetables or water based foods, it is the total water from everything that you are measuring. Filtered water is very important.  Reverse Osmosis is not a good source of water.  Filter out chlorine and small particles and microbes. Nutraceuticals:  Good basic nutraceutical profile looks like this:  Emer gen C Vitamin C packets. Each contains 1 gram of mineral ascorbate Vitamin C and synergistic vitamins and minerals.  Add 2–3 packages in a Litre of filtered water and drink through the day or drink one package – three times a day. Digestive Enzymes - capsules not tablets Multi Vitamin/Mineral.  Look for capsules as opposed to tablet form multi's Vitamin E in the form of mixed tocopherols Others may be suggested on a bio-individual needs basis Health Watch e-Book: 'Gaining Control: Healthy Weight Reduction!' Regain your Natural Weight Learn how to balance your blood sugar in the a.m.  This simple step improves your chances of weight loss by 80% Stop cravings Eat within the natural rythmns of your digestive system.  This second simple step allows you to consume normal and healthy amount of food.  Nourish your body to loose weight Prepare nutrient dense, simple meals.  No longer complain about the complications of food preparation, diets and certain meal planning to rid yourself of excess weight.  You need to be able to start now incorporating healthy family meal plans that everyone enjoys and allows for you or other members of the family to loose unhealthy weight.